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Coconut vs. Cherry — In-Depth Nutrition Comparison

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What are the differences between Coconut and Cherry?

  • Coconut is higher in Manganese, Copper, Fiber, Iron, Selenium, Phosphorus, and Zinc, yet Cherry is higher in Vitamin C, and Vitamin A RAE.
  • Coconut's daily need coverage for Saturated Fat is 148% more.
  • The amount of Saturated Fat in Cherry is lower.

We used Nuts, coconut meat, raw and Cherries, sour, red, raw types in this article.

Infographic

Coconut vs Cherry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut
Coconut
8
:
2
Cherry
Cherry
Contains more Iron +659.4%
Contains more Magnesium +255.6%
Contains more Phosphorus +653.3%
Contains more Potassium +105.8%
Contains more Zinc +1000%
Contains more Copper +318.3%
Contains more Manganese +1239.3%
Contains more Selenium +∞%
Contains more Calcium +14.3%
Contains less Sodium -85%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Cherry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 12% 7% 7% 16% 1% 3% 35% 15% 0%
Contains more Iron +659.4%
Contains more Magnesium +255.6%
Contains more Phosphorus +653.3%
Contains more Potassium +105.8%
Contains more Zinc +1000%
Contains more Copper +318.3%
Contains more Manganese +1239.3%
Contains more Selenium +∞%
Contains more Calcium +14.3%
Contains less Sodium -85%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Coconut
Coconut
6
:
4
Cherry
Cherry
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +120%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +22.7%
Contains more Folate +225%
Contains more Vitamin A +∞%
Contains more Vitamin C +203%
Contains more Vitamin B2 +100%
Contains more Vitamin K +950%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Cherry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
Contains more Vitamin E +242.9%
Contains more Vitamin B1 +120%
Contains more Vitamin B3 +35%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +22.7%
Contains more Folate +225%
Contains more Vitamin A +∞%
Contains more Vitamin C +203%
Contains more Vitamin B2 +100%
Contains more Vitamin K +950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
4
:
1
Cherry
Cherry
Contains more Protein +233%
Contains more Fats +11063.3%
Contains more Carbs +25%
Contains more Other +146.2%
Contains more Water +83.3%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Cherry
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more Protein +233%
Contains more Fats +11063.3%
Contains more Carbs +25%
Contains more Other +146.2%
Contains more Water +83.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
2
:
1
Cherry
Cherry
Contains more Monounsaturated Fat +1637.8%
Contains more Polyunsaturated fat +306.7%
Contains less Saturated Fat -99.8%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Cherry
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +1637.8%
Contains more Polyunsaturated fat +306.7%
Contains less Saturated Fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Cherry
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut Cherry Opinion
Net carbs 6.23g 10.58g Cherry
Protein 3.33g 1g Coconut
Fats 33.49g 0.3g Coconut
Carbs 15.23g 12.18g Coconut
Calories 354kcal 50kcal Coconut
Fructose 3.51g Cherry
Sugar 6.23g 8.49g Coconut
Fiber 9g 1.6g Coconut
Calcium 14mg 16mg Cherry
Iron 2.43mg 0.32mg Coconut
Magnesium 32mg 9mg Coconut
Phosphorus 113mg 15mg Coconut
Potassium 356mg 173mg Coconut
Sodium 20mg 3mg Cherry
Zinc 1.1mg 0.1mg Coconut
Copper 0.435mg 0.104mg Coconut
Manganese 1.5mg 0.112mg Coconut
Selenium 10.1µg 0µg Coconut
Vitamin A 0IU 1283IU Cherry
Vitamin A RAE 0µg 64µg Cherry
Vitamin E 0.24mg 0.07mg Coconut
Vitamin C 3.3mg 10mg Cherry
Vitamin B1 0.066mg 0.03mg Coconut
Vitamin B2 0.02mg 0.04mg Cherry
Vitamin B3 0.54mg 0.4mg Coconut
Vitamin B5 0.3mg 0.143mg Coconut
Vitamin B6 0.054mg 0.044mg Coconut
Folate 26µg 8µg Coconut
Vitamin K 0.2µg 2.1µg Cherry
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g 0.068g Cherry
Monounsaturated Fat 1.425g 0.082g Coconut
Polyunsaturated fat 0.366g 0.09g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Cherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
14%
Cherry
Minerals Daily Need Coverage Score
63%
Coconut
10%
Cherry

Comparison summary

Which food is richer in minerals?
Coconut
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Coconut
Coconut is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Cherry
Cherry is lower in Saturated Fat (difference - 29.63g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 37)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.